Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension
- Músculo objetivo
- —
- Equipamiento
- Dumbbell
- Parte del cuerpo
- Upper Arms
- Tipo
- Strength
The dumbbell seated reverse grip one arm overhead tricep extension isolates the triceps brachii one side at a time using an underhand (supinated) grip on the dumbbell. Pressing a single dumbbell overhead through a deep stretch builds arm size, lockout strength, and left-to-right balance, while the seated position keeps your torso stable and the triceps under constant tension.
Cómo hacer el Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension
- 1Sit upright on a bench with your feet flat on the floor and your core braced.
- 2Take a dumbbell in one hand with a reverse, underhand grip so your palm faces forward and the weight rests along your thumb side.
- 3Press the dumbbell straight overhead until your arm is fully extended, then place your free hand on the working triceps or your thigh for support.
- 4Keep your upper arm vertical and close to your head, with your elbow pointing forward.
- 5Lower the dumbbell behind your head under control by bending only at the elbow, until you feel a stretch in your triceps.
- 6Pause briefly in the stretched position without letting the weight crash or your elbow flare out.
- 7Extend your elbow to drive the dumbbell back overhead, squeezing the triceps hard at the top.
- 8Complete all reps on one side, then switch the dumbbell to the other hand and repeat.
Consejos de técnica
- Keep your upper arm still and vertical throughout — only the forearm should move as the elbow opens and closes.
- Control the descent on a slow count to keep tension on the triceps and protect the elbow joint.
- Move through a full range, lowering until you feel a deep stretch behind your head before pressing back up.
- Brace your core and avoid arching your lower back when the weight is overhead.
- Match the reps and weight on both arms so your stronger side doesn't outpace the weaker one.
Errores comunes
- Letting the elbow drift forward or flare outward, which shifts work off the triceps and stresses the shoulder.
- Using momentum to swing the dumbbell up instead of extending the elbow, which cheats the rep and reduces triceps work.
- Cutting the range short and never reaching a full stretch, leaving size and strength on the table.
- Choosing too heavy a dumbbell, which forces the upper arm to drop and can strain the elbow at the bottom.
- Arching the lower back to press the weight overhead, which loads the spine instead of the triceps.
Preguntas frecuentes
What muscles does the dumbbell seated reverse grip one arm overhead tricep extension work?
It isolates the triceps brachii, the muscle on the back of your upper arm. Working one arm at a time also challenges your core to keep your torso stable while the weight is overhead.
How is the reverse grip different from a normal overhead extension?
The reverse, underhand grip turns your palm to face forward instead of away from you. It changes how the dumbbell sits in your hand and is often easier on the wrist, while still training the same triceps through elbow extension.
Is this exercise good for beginners?
Yes. Start light, support the working arm with your free hand, and focus on keeping the upper arm still. The seated position and single-arm setup make it easy to control and to feel the triceps doing the work.
How many sets and reps should I do?
As a triceps isolation move, 3 to 4 sets of 10 to 15 reps per arm works well. Use a weight you can control through a full range with strict form, and stop when your technique starts to break down.
Where should I feel this exercise?
You should feel it in the triceps along the back of your upper arm, with a clear stretch at the bottom of each rep and a strong squeeze as you lock the elbow out overhead.
